Physical Activity and It's Benefits in Diabetes Mellitus
(This post was by Dr. Prabhakar Laxman, a diabetologist on Lybrate.com)
In Diabetes Mellitus (DM), apart from appropriate drug treatment, diet control and Physical Activity have a great importance in controlling blood glucose levels effectively. In the following paragraphs we are looking at the nature of physical activity that need to be undertaken and and benefits of that.
Becoming physically active may seem challenging but it is a lot easier than you might be thinking. This information will help you to get started with your physical activity prescription.
Before you begin a planned schedule of physical activity or exercise :
Get a detailed medical check up done
Whether you have any coronary artery disease,
In order to avoid injury and selection of best suitable exercise programme.
A person with diabetes and hypertension needs to under take a well planned physical activity schedule. This can be done in following manner:
Increase the physical activity in your day to day living, reduce sedentary time.
Chppse active options when you can - such as taking stairs, instead of lift. Include more activities that you may already be doing such as walking the dog, gasrdening, visiting local vegetable market.
Limit TV or recreational computer use to no more than 2 hours a day.
Reduce or break up time you spend sitting
Begin regular aerobic exercise at least every second day. Do activities like brisk walking, cycling, swimming at least 10 minutes at a time
Each week add 5 minutes to every activity session that is being done. Keep increasing this time till you reach 30 minutes per session.
Begin regular resistance exercise. Better to take the help of a professional trainer, or video to begin certain resistance exercise sessions to build muscle strength. Start with mild to moderate intensity for 10 - 15 minutes sessions then increase the intensity and duration.
Continue regular aerobic exercise. Do at least for 150 minutes per week, spread over 3 separate days. Do not go for more than 2 days in a row without exercise. For example - 30 minutes Monday, Wednesday, Friday, Saturday & Sunday = 150 minutes.
Gradually increase the time of your activity to 60 minutes or more per day. Also try to increase the intensity and / or challenge of your activities.
More challenging activities could be hiking, sports, jogging, running etc.
Continue to do resistance exercise -
Using weight machines or free weights
Most muscles of the body need to be worked so do 8 to 10 different sets of exercise.
Benefits of Physical Activity:
Lowers your blood glucose with in 1 hour
Improves your mood, sleep pattern and energy level
Increases the effectiveness of insulin that your body produces or insulin that is taken
Long term :
Improves your blood glucose control
Reduces your body fat
Helps keep your pancreas, kidneys, eyes and nerves healthy
Improves cardio - respiratory ratio & performance
Reduces risk of heart attacks, stroke & death.
Make exercise a part of your daily life and enjoy the fit and healthy life.
For all those out here who doesn't exercise, including me! I am gonna start it anyway!